Hip thrusts are one of the greatest exercises to isolate glutes. They can look a bit awkward to perform in public at first, but they are leading you to a firm and toned backside.
Workout – Sit on the floor and rest upper back against a bench with your knees bent and feet flat on the floor. Hold a weight across your pelvis and strengthen your abs. Lower your hips down and then push them upward, pushing your feet into the floor and your upper back into the bench. At the top of the movement, squeeze your glutes as hard as possible, and repeat.
Lift the heaviest weight that you can following this sequence: Start with two sets of 10 reps, raise the weight and do two sets of eight reps, and then increase the weight one last time and do a set of six reps. You can choose a dumbbell or barbell for weight.
Single-Leg Hip Bridge
Bridges are excellent for building your glutes while toning your hamstrings, single-leg variation adds more intensity to a regular bridge.
Workout – Lie down with your knees bent and both feet resting on the floor. Straighten your left leg and flex your foot toward the ceiling. Lift your hips up off the ground as high as you can and press your glutes at the top of the action. Lower your hips down for a sec and then lift them back up to repeat.
Try do 3 or 5 sets for the best results. Perform 15 reps on each side.
Romanian deadlifts are great exercises that precisely rounds your glutes while leaning out hamstrings. In order to efficiently grow your glutes while trimming your legs, it’s necessary to use a variety of exercises that influence these areas. If you use the same exercise every time, your body will get used to it and hit a plateau.
Workout – Stand with an average-weight dumbbell in each hand. Your toes should be hip-width apart and your joints should be slightly bent. Lean forward at your hip joint, holding your arms straight and your hands close to your legs. Lower the weights as far down your legs as you can without bending your back or bending your knees any further than they were at your starting position. To return to the starting position, push your hips forward, and press your glutes to pull yourself up.
Try do 3 or 4 sets. Perform 12 reps everytime.
Rainbows are another awesome glute workout that tones the outside of your glutes and thighs. Rainbows are super-efficient because they tackle the toughest areas all at once.
Workout – Start on all fours. Point your toes and extend your right leg behind you. Lift your right leg toward the ceiling and then lower it to the ground. Lift the same leg toward the ceiling again, pressing your glutes, and then lower it about one foot to the left of your kneeling leg. Bring your right leg back up to the ceiling to complete one rep.
Try to do 4 sets for the best results. Do 20 reps.